Pregnancy and Stress

Most of us experience stress every day. When you learn you are pregnant, everyday stresses are compounded by the physical and psychological changes of the next nine months. Nausea, weight gain and back pain are just some of the effects of pregnancy that can increase stress. Things that weigh on your mind when you're pregnant -- worry over the health of your baby, fear of delivery, a changing relationship with your partner -- also add stress.

How you cope with stress will affect the health of your baby. Studies show that stress during pregnancy can cause numerous problems, including high blood pressure, stunted fetal brain development and long-term infant health problems. Stress is also linked to pre-term delivery and low birth weight. A baby born before 34 weeks and weighing less than five pounds faces a higher risk of respiratory difficulties, learning disabilities, blindness, retarded motor development and even death. There is no proof that stress or exercise causes miscarriage.

When you experience ongoing stress while pregnant, a substance called corticotropin-releasing hormone (CRH) circulates through your body. CRH can trigger contractions and early labor. CRH can also constrict blood flow to the placenta, limiting nutrients and oxygen the baby needs to grow. If this occurs, a full-term baby may be smaller than usual, placing the baby at risk for the problems associated with low birth weight. CRH can enter the placenta, in essence bathing your baby in this stress hormone. Research suggests that this produces a highly stressed baby.

Chronic, persistent stress poses the most danger because it can cause a mother to neglect good health habits. Everyday worries can harm you more than stress from a sudden trauma, such as a death in the family. If you choose to drink, smoke, stop eating or eat only junk food as a form of stress release, you're choosing unhealthy behavior that has been linked to birth defects. Learning to reduce stress and cope with it in healthy ways will have a positive impact on the health of both mother and baby.

What to Do

To limit any negative effects stress can have on your pregnancy, create a plan to eliminate or reduce anything in your life that causes stress. This may be difficult, but do what is possible so your baby will not suffer from the stresses in your life. Once physical symptoms of stress appear in your pregnancy, damage may have occurred already. Avoiding stress in the first place is your best weapon against the negative consequences of stress to your baby. When you find out you are pregnant, talk to your doctor about what added stresses you may face and how you will cope with those stresses.

Self-care Steps for Stress During Pregnancy

• Ask for help from your partner, family, friends and community. Seek outside resources if needed, such as support groups or church volunteers.

• Eliminate or reduce work stress when possible. Ask your employer for a flexible schedule or the ability to work from home. Say no to extra projects. Consider taking time off from work before delivery if you are financially able.

• Keep your body healthy. Eat properly. It's important to avoid caffeine, eliminate alcohol and stop smoking. Continue to exercise; get enough sleep, and, if possible, nap during the day.

• Educate your partner about your needs, both physically and mentally. When you need help, ask for it. When you need to talk about your feelings, ask your partner to listen.

• Find ways to relax. Practice yoga, meditate, take a walk or see a movie. If you have children, find a baby sitter so you can have some time for yourself.

• If you begin feeling anxious or depressed, begin immediately to change the stress level in your life. Learn how best to help your body cope with the added stress of pregnancy and bring those changes into your daily life.